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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"It is a scientific fact that your body will not absorb cholesterol if you take it from another personís plate."
-Dave Barry, American Humorist

The refrigerator light goes on...

This is a really quick and easy recipe. There are a lot of variations that you might be able to think of with different flavors. You could use tarragon and red grapes and a little orange juice and mustard with thyme works well. Donít be afraid to experiment.

Cooking Wine

Cooking wine is to be avoided at all costs. As I mentioned in the section on cooking with wine, using a bad wine will result in a bad dish. In all of your cooking you should strive to use the best quality ingredients. Cooking wine is not one of these. This is primarily because the wine must, by law, be made undrinkable. This is usually accomplished by adding salt (or worse yet MSG) but there are often other ingredients and flavors used.

Hmmm... combine poor quality wine with salt or other ingredients that will render your recipe unpredictable?  Best to avoid this one. 



 

Vineyard Chicken



Servings = 2 | Serving size =1 chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

Doubling this recipe requires making two batches in separate skillets. Leftovers do not keep well.

Serve with Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Mashed Parsnips

AND

Serve with Roasted Beets or Parmesan Squash. or Herbed Zucchini or Green Beans with Red Onion

1/4 cup 2% milk
1/2 Tbsp all purpose flour
1 tsp unsalted butter
1 cloves garlic
2 4 ounce chicken breasts (boneless)
1/4 cup fresh lemon juice
1/8 tsp salt
1/2 ounce low-fat goat cheese
2 Tbsp white wine
12 white grapes (sliced in half)
2 tsp fresh dill

Pre-heat the oven to 200į F.

Whisk the flour into the milk until smooth. Set aside.

Melt the butter in a large non-stick skillet over medium heat. Add the garlic and cook for one minute. Do not let it turn brown or it will be bitter.

Reduce the heat to medium-low and add the chicken breasts. Cook them on both sides until lightly browned. Add 1/4 cup of the lemon juice and cook for about one minute.

Place the chicken breasts in a small roasting pan in the oven.

Deglaze the pan with the remaining lemon juice and white wine. Reduce the amount of sauce by 1/2. Remove the pan from the heat. Place 2 tablespoons of the sauce into the milk and whisk slowly.

Reduce heat to low. Add the milk mixture to the pan and whisk in the goat cheese.

Add the chicken from the oven and any juice in the roasting pan to the sauce. Toss in the grapes and cook for about 4 - 5 minutes until heated through.

Serve over Plain Mashed Potatoes and sprinkle the dill over the top of the chicken.

Nutrition Facts

Serving size = 1 chicken breast

Servings = 4

.

Amount Per Serving

Calories 236 Calories from Fat 54
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 3g 17%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 79mg 26%
Sodium 248mg 10%
Total Carbohydrates 12g 4%
    Dietary Fiber 0g 2%
    Sugars 7g  
Protein 29g  
Vitamin A 6% Vitamin C 34%
Calcium 9% Iron 7%
Vitamin K 5 mcg Potassium 479 mg
Magnesium 46 mg